Pain, Gain, and the Occasional Random Creak
- Mai Smith-Trau
- May 16
- 4 min read
Ah yes, getting older—the magical phase of life where you can injure yourself simply by sleeping. One minute you're fine, and the next you're wondering why your neck locked up because you dared to glance over your shoulder too enthusiastically.
Pain, unfortunately, becomes one of those uninvited guests that tends to stick around as we age. And honestly? It’s one of the biggest reasons people hesitate to start exercising or focus on their health. I hear it all the time: “Exercise just makes my pain worse,” or “I’ll start when I feel better.”
Fair concern. Nobody wants to sign up for extra discomfort. We’re not out here collecting pain like limited-edition Beanie Babies.
But before you write off exercise entirely, it’s important to get checked out by your healthcare provider. Rule out anything serious first. Once you’re medically cleared, movement can become one of your best tools—not your enemy.
The tricky part is figuring out the difference between “normal” discomfort and “something’s-not-right” pain. And here’s the wonderfully unsatisfying answer: it depends. Everyone’s body has its own quirks, history, and opinions.
Find Your Thing
After you’re cleared to exercise, ask yourself a simple question: What do I actually enjoy doing?
Walking? Hiking? Cycling? Running? Dancing in your kitchen while pretending nobody can see you? It all counts.
The best exercise is the one you’ll actually keep doing. Sustainability beats intensity every single time. Because a workout plan you hate has about the same lifespan as a New Year’s resolution at a donut shop.
Start small. Make a plan. Keep it realistic. This isn’t a sprint—it’s a lifestyle.
Don’t Go It Alone
Having support can make all the difference. Whether it’s a health coach, workout buddy, spouse, or that one friend who somehow enjoys 6 a.m. workouts, accountability helps.
Your people will cheer you on, remind you why you started, and occasionally drag you out for a walk when your couch starts whispering sweet nothings.
They also help keep you from overdoing it—because enthusiasm is great, but so is being able to sit down without making sound effects.
Strength Training: Your New Best Friend
And no, this does not mean you’re training for a bodybuilding competition or trying to resemble an action figure.
Strength training is about building stability, improving movement, and helping your body function better. It supports your joints, improves balance, and can actually reduce pain over time.
Here’s why: when certain muscles are weak, other muscles jump in to compensate. They work overtime, covering for the slackers. Eventually, those overworked muscles get tired, cranky, and start filing complaints.
Strength training helps wake up the muscles that have been coasting for years. It retrains your body to move more efficiently, which can lead to less pain and better function.
Basically, it’s like finally getting all the employees in your body to do their actual jobs.
The Internet: A Blessing and a Rabbit Hole
We live in a glorious time where you can learn almost anything online. Need mobility exercises? There’s a video. Want to understand why your hip sounds like bubble wrap? There’s probably a podcast.
I’ve personally spent plenty of time researching ways to manage my own aches and pains. Some strategies helped. Some were... less effective. (Looking at you, random stretches I found at 11 p.m.)
Has it solved everything? Nope. But it’s helped enough that I keep moving, keep strength training, and keep running.
Because pain may be along for the ride, but it doesn’t get to hold the steering wheel.
Find Your Inspiration
When it comes to online motivation, find people who resonate with you.
Maybe you love funny, sarcastic coaches who tell it like it is. Maybe you prefer someone direct, educational, and no-nonsense. Or maybe you want a little of both.
Your inspiration should fit your personality—not someone else’s. Follow people who make you want to move, laugh, and learn.
Think of it as an all-you-can-eat buffet of fitness wisdom—minus the questionable potato salad.
Why Coaching Matters
This is exactly why my husband and I started coaching. We wanted to share what we’ve learned, support others, and help people realize they’re capable of more than they think.
We’re real people, living real lives, navigating real challenges. No perfection. No gimmicks. No robotic “just optimize your performance” nonsense.
That’s also why we offer face-to-face coaching. Human connection matters. Sometimes, what you need most is someone who understands the journey because they’ve walked it too—possibly while muttering under their breath.
Having a coach, friend, or supportive community in your corner can make all the difference. They’ll remind you what you’re capable of, especially on the days you forget.
Final Thoughts
So if pain has been holding you back, start by getting answers. Then start moving—carefully, intentionally, and consistently.
Find activities you enjoy. Build strength. Seek support. Learn as you go.
And remember: you don’t have to feel perfect to begin. You just have to begin.
Now go find your people—the ones who cheer loudly, encourage often, and maybe laugh with you when your knees crack like a bowl of Rice Krispies.
I hope to see you at a race, in the gym, or maybe on Zoom.
Until then, keep grumbling, keep grinding, and keep moving forward.
Your journey begins the moment you decide you’re worth the effort.
We’ve got this—together.
See you at the next run. 🏃♀️✨🏅
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